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Comparing Nutrients in 500 calories Dried LeeksVS Freeze Dried Parsley

Weight per 500 calories

Dried Leeks
156g
Freeze Dried Parsley
185g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Dried Leeks or Freeze Dried Parsley?

Macros Ratio

Protein Fat Carbs

Dried Leeks
16%
5%
79%
Freeze Dried Parsley
37%
14%
49%
500 kcal ▼

Macro Nutrients

Dried Leeksvs Freeze Dried Parsley
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.37%3.27g
Fat
9.9%9.6g
3.27 gvs9.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.36%0.43g
Saturated Fat
NA
0.43 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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67.3%1.08g
Omega 3
NA
1.08 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.3%0.73g
Omega 6
NA
0.73 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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89.4%116g
Carbohydrate
60%78g
116 gvs78 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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42.6%16g
Fiber
159%60.3g
16 gvs60.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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42.3%23.7g
Protein
103%57.7g
23.7 gvs57.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dried Leeksvs Freeze Dried Parsley
2.42%22μg
Vitamin A
NA
RAE, retinol activity equivalents
22 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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104%1.25mg
Vitamin B1
160%1.9mg
Thiamine
1.25 mgvs1.9 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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48%0.62mg
Vitamin B2
321%4.17mg
Riboflavin
0.62 mgvs4.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34%5.45mg
Vitamin B3
120%19mg
Niacin, nicotinic acid, niacinamide
5.45 mgvs19 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24%1.2mg
Vitamin B5
93%4.65mg
Pantothenic acid
1.2 mgvs4.65 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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145%1.9mg
Vitamin B6
195%2.54mg
Pyridoxine
1.9 mgvs2.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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143%570μg
Vitamin B9
89.5%358μg
Folates and Folic Acid
570 μgvs358 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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204%184mg
Vitamin C
305%275mg
Ascorbic acid
184 mgvs275 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dried Leeksvs Freeze Dried Parsley
56%561mg
Calcium
32.5%325mg
561 mgvs325 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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114%1.02mg
Copper
94%0.85mg
1.02 mgvs0.85 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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148%12mg
Iron
1243%99mg
12 mgvs99 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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59.7%251mg
Magnesium
163%686mg
251 mgvs686 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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178%4.1mg
Manganese
107%2.47mg
4.1 mgvs2.47 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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77%539mg
Phosphorus
144%1011mg
539 mgvs1011 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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110%3738mg
Potassium
342%11624mg
3738 mgvs11624 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16%8.88μg
Selenium
108%59.6μg
8.88 μgvs59.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.63%54.5mg
Sodium
48%721mg
54.5 mgvs721 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.35%1.03mg
Zinc
102%11.3mg
1.03 mgvs11.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.084%3.1g
Water
0.1%3.7g
3.1 gvs3.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Dried Leeks vs Freeze Dried Parsley:
Comparing minerals per 500 calories for Dried Leeks vs Freeze Dried Parsley:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Dried LeeksVS Canned Sprouted Mung BeansFreeze Dried ParsleyVS Canned Sprouted Mung Beans
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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